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Menopause Recipes and Meal Plans

  • Bell peppers filled with taco meat and topped with jalapeno peppers
    Menopause Main Dishes

    Low Carb Bell Pepper Nachos (no chips)

    April 13, 2025 - By Jen Casey

    A healthy twist on a classic appetizer, Bell Pepper Nachos. We skipped the chips and used bell peppers for a low carb recipe made with seasoned ground beef, bell peppers,…

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  • stack of protein pancakes with blueberries and maple syrup
    Menopause Breakfast

    Quick Cottage Cheese Pancakes

    April 13, 2025 - By Jen Casey

    High protein cottage cheese blender pancakes check all the nutrition boxes for a great morning. A batter that is easy to prep and delicious to eat. “I can’t stop eating…

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  • bowl of baked berry crumble with yogurt
    Menopause Breakfast

    Breakfast Berry Crumble (gluten free)

    April 12, 2025 - By Jen Casey

    Like a warm hug in the morning, this Breakfast Berry Crumble is a healthy mix of warm berries baked under a bed of naturally sweetened oats and nuts, topped with a spoonful of…

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  • jars of oatmeal with carrot cake flavours
    Menopause Breakfast

    Overnight Chia Oats That Taste Like Carrot Cake

    April 12, 2025 - By Jen Casey

    Naturally sweetened and perfectly spiced chia oats blended with all the carrot cake flavours, packed into a jar to eat for breakfast. An easy make-ahead recipe that meets your breakfast…

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  • slices of baked blueberry pancakes
    Menopause Breakfast

    Protein Pancakes Baked in the Oven (GF)

    April 12, 2025 - By Jen Casey

    These time-saving high protein sheet pan pancakes will make your mornings feel easy, nourished, and balanced. Creamy ricotta cheese, blueberries and lemon bring this breakfast recipe alive. You might even think you’re…

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  • veggie tacos with chipotle and guacamole
    Menopause Main Dishes

    Easy Roasted Veggie Tacos with Chipotle Sauce

    April 12, 2025 - By Jen Casey

    These nutritious, easy Roasted Veggie Tacos with Chipotle Sauce make a quick 30 minute plant-based meal packed with smoky flavor and healthy ingredients. Why you will love these quick and healthy tacos Ingredients…

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  • lettuce wraps with taco meat and diced tomatoes
    Menopause Main Dishes

    Chicken Taco Lettuce Wraps

    April 12, 2025 - By Jen Casey

    Let’s taco ’bout dinner, baby! Meals that bring people together are the best, and taco night is the perfect way to do just that. This low carb Chicken Taco Lettuce Wrap recipe gives “family…

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  • pizza made with a portobello mushroom as a base in place of crust
    Menopause Main Dishes - Metabolic Balance

    Lightened Up Portobello Mushroom Pizza (no dough, low carb)

    April 11, 2025 - By Jen Casey

    Save the dough and heavy crust and swap it for these low carb, lightened up pizza stuffed portobello mushroom caps. Why use portobello mushrooms as a pizza base? If you…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, the menopause-focused Nutritionist and Health Coach here at HelloMeno.ca.

Here, you will find recipes and strategies to support perimenopause and menopause symptoms with real food and lifestyle habits. Read more…

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